28 Jan Log

deadlift 
135 x10 
225 x8 
315 x6 
405 x2 
465 x3 
505 x2 
545 x1 
585 x1 
495 x1 

front squat 
135 x8 
185 x6 
225 x5 
275 x3 
315 x3 

Meet Report- APF-AAPF Meet in Idaho Falls

Video here

Basically after having the flu, falling multiple times on BYU campus from the icy rain conditions (spraining my wrist, destroying my upper back on a can of monster), I managed to pull myself together and compete. I did alright. I didn't do as well as I'd hoped, for a variety of reasons, but I'll focus on the ones I can control.

Squat:

First attempt was 595. I knew I could hit this weight in my sleep. I made two big mistakes- one, warming up too soon, and two, setting my monolift height too high. This meant that I was putting the bar higher on my back than I wanted, and that I was already lost to my warmups- I could either hit 545 for another single, or wait. I waited, and it messed with me. Another factor may have been that the judges were being pretty lenient with depth, so I was a bit cocky about it, but regardless I got two reds for depth.

Second attempt was 600. I upped it because 595 still felt fine, even if I hadn't gone to depth. Unfortunately, I lost my air at the top and didn't reset because I was worried about getting red lighted for movement at the top. I lost it in the hole.

Third attempt was 600 again. I was genuinely scared by this weight. I had planned to make a run at 645 this competition, and here I was struggling with a weight I had done week in and week out for a while. I set up, got big air, held it for what seemed like forever until the squat command, went down until I thought I hit parallel, then put everything I had into getting back up. I was surprised for three whites- I don't know that my depth was any better than the first attempt. It certainly wasn't any worse, but regardless I was on the board and I hadn't bombed out.

Bench:

My warmups were better, but still a little haphazard. I had a conservative opener- 325- because of my sprained wrist. 325 was so ridiculously smooth I decided to make a big jump to 369. That would be a 13 lb meet PR and a 4 lb all time PR. It was surprisingly easy, and so I decided to make a big jump for my third attempt. In retrospect I should have gone for something in the 380s, but I wanted to break 400. 402 was a no go. I got chalk in my eyes, then I rolled my shoulders forward, and could barely get it off my chest.

Deadlift:

Warmups were tough. I worked up to 545 and felt good though, so 600 opener it was. As you can see in the video, that was simple. I jumped up to 633 with the idea I would got for 680 as a big finale for a double bw deadlift. When I locked out 633 I thought it was good. It felt good, and looking at the video it looked good. For whatever reason though, I got two reds (allegedly not locking it out). I decided to play it safe and take 633 for my final attempt, but it was no good- I hitched it after letting it rest on my thighs. I wish I had remembered some baby powder.

Many special thanks to my wife for filming. Even though she is pregnant, she was a trooper, even getting me lunch before deadlifts. Thanks to Linda for putting this on, and to the Boise State strength team for making it a well-attended meet. I met a lot of good guys there and it was well run. I have to say I left a lot of weight on the platform, which makes me glad I am competing again in March.

22 Jan 2013

bench
45 x20
95 x15
135 x12
185 x8
225 x6
246 x5
275 x3
295 x2
315 x2, 1

fat bar incline press
185 x3 x10

lat pulldown
145 x3 x10

Easy work. Last workout before the competition.

15 Jan Log

bench
45 x20
95 x15
135 x12
185 x8
225 x6
265 x5
285 x3
305 x2
325 x1
345 x1
365 x1
305 x4, 3, 3

db side bend
100 x3 x12

14 Jan Log

deadlifts
135 x10
225 x8
315 x5
405 x4
455 x3
495 x3
535 x1
575 x1
615 x1- woohoo! This will either be my opener or my 2nd attempt, depending on how the day goes.
495 x1

front squat
135 x8
185 x5
225 x4
270 x3
315 x3, 4, 4

abs
140 x3 x10

11 Jan log

squat

135 x10

225 x8

315 x6

405 x5

495 x3

535 x2

565 x1

585 x1

605 x1

pause squats

475 x3 x2 @ 3 sec

snatch grip deadlift

315 x2, 4, 5, 5

8 Jan log

bench
45 x15
95 x15
135 x12
185 x9
225 x8
265 x5
285 x3
305 x2
320 x1
335 x1
345 x1
245 x9

assisted pullups
+125 x 7, 5, 3, 3, 2, 2, 2, 1

incline bench
225 x10, 6, 3

abs
160 x5
130 x2 x12

7 Jan Log

trap bar deadlifts
135 x10
225 x8
315 x6
405 x5
495 x8

My rage at the crowded gym full of resolutioners supplied this PR.

Holiday Lifting

So this is an update of the training I did over the break. I was super lucky and worked out at Strong Gym in Springfield Missouri- met a bunch of cool guys and lifted a lot. 

Saturday Dec 22 squats45 x10 135 x10 225 x8 315 x6 405 x5 495 x2 545 x1 585 x1 565 x1 pause 405 x2 x3 
reverse hyperextension 50 x12 140 x8, 8, 10 

Monday Dec 24 deadlift 135 x8 225 x6 315 x5 375 x4 440 x3 500 x2 535 x1 550 x1 585 x1 535 x3 
Not much else- some random lifts for fun e.g. safety squat bar work, sled dragging, vanity work

Wednesday Dec 26 bench 45 x12 95 x12 135 x10 185 x8 205 x6 225 x6 245 x5 275 x5 295 x3 315 x2 335 x1 
football bar bench 225 x3 x6 
db external rotation 15 x12,10,10 
tricep pushdown 80 x4 x12 
reverse hyper 150 x12 

Thursday Dec 27 fat bar ohp 55 x10 105 x10 145 x6 165 x6 185 x5 205 x5 235 x3 x3 
rear delt flyes 20 x3 x15 
reverse hyper (I used it a lot, and it's awesome) 150 x10, 10, 15 

Friday Dec 28 Squats 
55 x10 145 x8 235 x7 325 x6 415 x5 505 x3 555 x1 595 x1 615 x1 pause 555 x3 x1 
I didn't know the texas squat bar was 55 lbs until after I hit 615. It felt great. I finally feel strong again. 

YesterdayDeadlift 135 x8 225 x5 315 x5 375 x4 440 x3 500 x2 550 x1 565 x1 595 x1